They said that Christmas is the best time of the year and the holiday season can be magical, filled with twinkling lights, family gatherings, and the promise of traditions both old and new. But let’s be real—experiencing the holidays with a baby can also feel overwhelming. Between disrupted routines, overstimulation, and the inevitable well-meaning advice from family members, it’s easy to lose sight of the joy this season is meant to bring.

As a children's occupational therapist and holistic sleep coach (and mom of two), I understand how challenging it can be to juggle a baby's needs with the hustle and bustle of the holidays. That’s why I’m sharing my favorite tips to help you navigate the season with confidence, find moments of calm amidst the chaos, and even create a little joy along the way.

1. Stay flexible with your baby’s routine

The holiday season often shakes up routines—unpredictable schedules, later nights, and time spent in new environments. These changes can disrupt your baby’s sleep and feeding rhythms, but rather than striving for perfection, the key is to stay flexible while keeping your baby’s needs front and center.

If bedtime ends up a little later than usual, that’s okay! The predictability of a calming bedtime routine can help your baby settle, even if the timing isn’t quite what you’re used to. Whether it’s a warm bath, a soothing song, or quiet snuggles, these small but familiar moments can go a long way in helping your baby wind down, even in the midst of holiday chaos.

If you usually travel to see family or spend the holidays away from home, consider whether it might work better for loved ones to visit you this year. Being in your baby’s familiar environment can help keep things more manageable. Don’t hesitate to ask your guests to pitch in—family and friends are often more than happy to bring a dish, help with cooking, or even take over hosting duties for part of the day. This way, you can enjoy the company without feeling overwhelmed and still keep your baby’s routine as intact as possible.

A little flexibility and some thoughtful adjustments can create a balance where your baby feels secure, and you can still embrace the joy of the season with those who matter most.

2. Prepare for sensory overload

The holidays are a feast for the senses—sparkling lights, festive music, enticing smells from the kitchen, and plenty of laughter and chatter. While this can feel magical for adults, it can quickly become overwhelming for babies. Their young sensory systems are still developing, and the combination of unfamiliar sounds, sights, and smells can sometimes be a little too much.

How to help your baby handle all the excitement:

• Bring along comforting, familiar items. A favorite blanket, stuffed toy, or even their usual sleep sack can offer a sense of security in new environments. These items act as a grounding presence amidst all the unfamiliar stimuli.
• Create space for quiet breaks. Just like adults sometimes need a breather, babies benefit from moments away from the noise and action. Find a quiet room or corner where you can hold, rock, or feed them to help them reset. Even stepping outside for a few moments of fresh air can work wonders.
• Pay attention to your baby’s cues. Signs of overstimulation might include fussiness, turning their head away from people, rubbing their eyes, or becoming unusually quiet. If you notice these, respond with calm reassurance and give them the space they need to feel safe again.

If you’re hosting or staying close to family, consider asking for their support in creating a sensory-friendly environment. This could mean lowering the music volume during meal times, dimming the lights in one room, or setting up a quiet area where you and your baby can retreat when needed. These small adjustments not only help your little one but also create a more relaxed atmosphere for everyone.

Remember, it’s okay to step back from the festivities if your baby needs a break—this isn’t about missing out; it’s about making sure both of you can enjoy the season in a way that feels manageable and joyful. After all, a calm and happy baby means a calmer, happier you too!

3. Set gentle boundaries with family and friends

The holidays are often filled with well-meaning relatives who adore your baby and want to be involved in their first holiday season. While their love and enthusiasm are wonderful, it’s also okay to acknowledge that too much attention or pressure to participate in every tradition can feel overwhelming—for you and your little one. Setting boundaries is a kind and necessary way to protect your baby’s needs and your own peace of mind.

Here’s how to navigate family expectations with kindness and clarity:

• Advocate for your baby’s needs. If your little one is feeling overstimulated, it’s okay to politely step away. You could say something like, “They’re a bit overwhelmed right now, so we’re going to have a quiet moment together. We’ll join back in soon!” Most people will appreciate your thoughtfulness and be happy to wait until your baby is ready.
• Accept help when it feels supportive. If a family member offers to prepare a dish, tidy up, or watch your baby while you rest, take them up on it. Practical help can ease your load and free you up to focus on enjoying the festivities.
• Adjust plans to fit your family’s comfort level. If multiple gatherings or long visits feel like too much, consider limiting the number of events or how long you stay. It’s perfectly fine to leave a little early or skip an event altogether if it helps keep the day manageable.
• Kindly push back on outdated traditions. If certain customs no longer feel practical with a baby in tow, don’t hesitate to suggest alternatives that work better for your family. For example, instead of a late-night dinner, propose a festive brunch or afternoon visit that aligns better with your baby’s routine.

Remember, boundaries aren’t about creating distance—they’re about fostering understanding. Most relatives will appreciate clear communication, and those who truly care about you and your baby will want you to enjoy the holidays in a way that feels calm and joyful. By setting loving limits, you’re not only looking after your baby but also modeling healthy self-care and respect for your family’s needs.

4. Focus on connection and creating memories

The holidays often come with the pressure to make everything picture-perfect—flawless decorations, endless batches of cookies, and perfectly wrapped gifts. But the truth is, your baby won’t remember the details of how “Pinterest-worthy” everything looked. What they’ll hold onto (even in ways they can’t yet express) is the love and connection you shared during these special moments.

Instead of trying to go all out with elaborate plans and endless to-do lists, consider simplifying your celebrations. A smaller, more relaxed holiday can often feel more meaningful—and much less stressful.

Simple ways to create meaningful memories:

• Share cosy moments together. Snuggle up by the tree with your baby and read a holiday-themed board book. The sound of your voice and the warmth of your cuddles create a safe, loving environment that they’ll associate with joy.
• Make festive routines playful. Sing holiday songs while babywearing or during everyday moments like diaper changes. Babies love the sound of your voice, and adding a festive twist makes these interactions extra special.
• Capture the magic of the everyday. Snap a few candid photos of the little moments—messy mealtimes, sleepy cuddles, or your baby’s fascination with twinkling lights. These imperfect but heartfelt memories will become treasures you’ll look back on with a smile.

By simplifying your holiday plans, you’re not “missing out” on anything—you’re creating space to focus on what truly matters. The connection between you and your baby, the warmth of shared moments, and the joy of being present together will be the memories that last.

Let go of the pressure to do more, and instead embrace the beauty of doing less with intention. After all, the magic of the season isn’t in how much you accomplish—it’s in the love you share.

5. Take care of yourself too

Caring for a baby during the holiday season is a beautiful experience—but let’s face it, it can also be incredibly draining. Between festive events, gift shopping, and baby care, it’s easy to put your own needs last. But remember: a well-rested, nourished, and supported parent can approach the holidays with more patience and joy. Prioritizing your own well-being isn’t selfish—it’s essential.

Practical self-care reminders:

• Accept offers of help. When family or friends offer to assist, say yes! Whether it’s preparing a meal, holding your baby while you rest, or running an errand, let them lighten your load.
• Build in small pauses. Take a moment to step away and recharge if the hustle feels overwhelming. Even five minutes of quiet can make a big difference.
• Stay fueled. Keep easy-to-grab snacks and a water bottle nearby during busy days so you’re not running on empty.
• Adjust your plans. If something feels like too much to take on, don’t hesitate to scale back or opt out entirely. A simpler holiday can be just as meaningful.

Tune into your sensory needs

The holidays are a whirlwind of lights, sounds, and activity, which can overwhelm your senses. Taking time to soothe yourself through sensory care can help you feel more grounded.

Soothe your senses

• Touch: Wrap up in a cosy blanket, enjoy a warm bath, or give yourself a gentle hand massage with your favorite lotion.
• Sight: Dim the lights in the evening, light a candle, or focus on simple decorations like soft fairy lights.
• Sound: Play calming music or ambient sounds, like crackling fire or gentle rain, to help you decompress.
• Smell: Diffuse essential oils like lavender or cinnamon to create a comforting environment.
• Taste: Savor a warm drink—tea, hot chocolate, or a festive latte—and take a moment to enjoy it mindfully.

Build micro-breaks into Your Day

• Take five minutes to sit quietly when your baby naps or plays independently.
• Practice deep breathing exercises—inhale for four counts, hold for four, exhale for six.
• Step outside for a quick breath of fresh air to reset your mind and body.

Move your body in calming ways

• Stretch or try gentle yoga to release tension—your baby can even join you nearby!
• Take a mindful walk, focusing on sensory details like crisp air or twinkling lights.
• Use a foam roller to ease muscle tightness from carrying your baby or holiday errands.

Be mindful of overstimulation

• Limit exposure to noisy, crowded environments if they leave you feeling frazzled.
• Say “no” to commitments that feel like too much.
• Plan for quiet recovery time after social gatherings to rebalance your energy.

Coping with Sleep Deprivation

Holiday demands combined with disrupted sleep from baby care can leave you feeling stretched thin. Here’s how to manage:

• Micro-rests for recovery: Steal short breaks during the day—five minutes of closing your eyes can work wonders. Use your baby’s nap times to rest, even if you don’t sleep.
• Sensory pick-me-ups: Try energizing scents like peppermint or citrus in the morning, and do quick stretches to boost your alertness.
• Simplify and delegate: Be realistic about what you can take on. Prioritize the essentials, delegate tasks, and let go of the rest.
• Create a confortable sleep environment: Even if sleep is interrupted, make the most of it with blackout curtains,, and a cool, comfortable room.

When you take care of yourself, you’re not only filling your own cup but also modeling self-care for your little one. This holiday season, embrace simplicity, lean on your support system, and know that prioritizing your well-being is the best gift you can give your family.

6. Celebrate small wins and be grateful

The holidays can feel like a whirlwind of activity, and it’s easy to focus on what hasn’t gone according to plan. But take a moment to acknowledge the small wins along the way. Maybe your baby peacefully napped in the car after a long outing, or you were able to enjoy a holiday meal with both hands free for the first time in weeks. These seemingly small victories are proof that you’re doing a fantastic job managing this busy season with your little one.

It’s also important to take a moment to reflect on what you have—your health, your family, and the love you share. While the holidays often bring a sense of abundance, they can also highlight the struggles many others face. This season, think about ways to give back, even in small ways. A toy donation to a local charity, volunteering your time, or helping a neighbor in need can remind you of the joy that comes from sharing.

The holiday season can be both beautiful and challenging, but with patience, self-compassion, and a focus on what truly matters, you’ll not only survive but enjoy the journey, creating lasting memories along the way.

Wishing you a peaceful, joyful holiday season—filled with love, laughter, and small wins!